Green Bean and Bass Pouches

Gluten Free
Dairy Free
Very Healthy
Health score
80%
Green Bean and Bass Pouches
45 min.
4
306kcal

Suggestions

Ingredients

  •  baby bok choy sliced lengthwise
  • servings pepper black freshly ground
  • tablespoons cilantro leaves fresh chopped
  • 12 slices gingerroot fresh peeled thin
  • pound green beans fresh trimmed
  • teaspoon ground coriander 
  • 0.5 cup hoisin sauce 
  • 0.3 cup orange juice 
  • small bell pepper red seeded sliced
  •  scallions finely chopped
  • 24 ounce sea bass fillets black
  • teaspoons seafood seasoning 

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat the oven to 425 degrees F.
  2. Cut off 4 large rectangles of foil, 16 to 18 inches each. Put a piece of the foil on a baking sheet and spread the other 3 across the countertop. Scatter 1/4 of the beans, peppers, and bok choy in the center of each piece of foil. Arrange 3 slices of ginger on top of each vegetable stack.
  3. Combine the coriander, seafood seasoning, and a few grinds of black pepper in a small bowl, then sprinkle the mixture over the top of the fish. Arrange the fillets over the vegetables.
  4. In a small bowl combine the hoisin with the orange juice, then drizzle the sauce evenly over the fish.
  5. Sprinkle with the scallions and cilantro and fold the long sides of the foil up over the fish.
  6. Roll the foil down a few turns to secure, then roll in the short sides to close the packet. Once the packets are formed you should be able to line them up on a large baking sheet.
  7. Bake until the fish is just opaque (open 1 packet to check), about 15 minutes.
  8. Remove the baking sheet from the oven and transfer the pouches onto serving plates. Open the pouches, and serve.

Nutrition Facts

Calories306kcal
Protein45.05%
Fat16.66%
Carbs38.29%

Properties

Glycemic Index
60.25
Glycemic Load
3.53
Inflammation Score
-10
Nutrition Score
33.59000017332%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
1.85mg
Naringenin
0.33mg
Luteolin
0.26mg
Kaempferol
0.6mg
Myricetin
0.16mg
Quercetin
3.92mg

Nutrients percent of daily need

Calories:306.48kcal
15.32%
Fat:5.69g
8.75%
Saturated Fat:1.18g
7.39%
Carbohydrates:29.43g
9.81%
Net Carbohydrates:23.79g
8.65%
Sugar:16g
17.78%
Cholesterol:137.11mg
45.7%
Sodium:720.96mg
31.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.62g
69.24%
Vitamin B12:6.5µg
108.3%
Selenium:63.71µg
91.01%
Vitamin C:72.53mg
87.92%
Vitamin A:4162.27IU
83.25%
Vitamin K:71.12µg
67.73%
Phosphorus:408.66mg
40.87%
Vitamin B6:0.78mg
38.93%
Magnesium:116.46mg
29.11%
Vitamin B3:5.17mg
25.85%
Manganese:0.5mg
24.78%
Potassium:842.67mg
24.08%
Fiber:5.64g
22.55%
Iron:4.03mg
22.41%
Folate:79.82µg
19.95%
Vitamin B1:0.3mg
19.82%
Vitamin B5:1.66mg
16.62%
Calcium:162.98mg
16.3%
Vitamin B2:0.27mg
16.16%
Copper:0.22mg
10.93%
Zinc:1.22mg
8.12%
Vitamin E:0.93mg
6.18%